Flex Your Food

“By choosing healthy over skinny you are choosing self-love over self-judgement.”  ~ Steve Maraboli

It is extremely important to feed your body with healthy, nutritious food. Often times we struggle with eating, specifically what foods we should and should not eat. A tip I recommend is always choosing the healthiest option available to you. Choose food that is organic, natural, raw and real. The most important thing to do: Listen to your body.

Açai Bowl

This açai bowl is a personal favorite for a refreshing smoothie bowl. This recipe is made with fruit, açai berry puree and yogurt, all natural ingredients. Açai bowls are a good way to mix up what you’re eating while still feeling fulfilled from your meal. You are able to have some personal creativity when it comes to making your bowl. You can add your favorite toppings, making sure to include a lot of colors for optimal nutrition.

Course | Breakfast, Snack

Cuisine | American 

Prep Time | 10 minutes 

Cook Time | 1 minute 

Total Time | 10 minutes 

Calories | 187kcal 

INGREDIENTS

  • 1 cup of apple juice
  • 1 large banana sliced
  • 1 1/2 cups of frozen berries
  • 1/2 cup vanilla greek yogurt
  • 1 tablespoon honey
  • 1 frozen packet of açai berry puree (100 grams), broken into pieces
  • Assorted toppings such as sliced almonds, berries, shredded coconut, granola, chia seeds, sliced banana, mint sprigs, etc.

INSTRUCTIONS

  • Place the apple juice, banana, frozen berries, yogurt, honey and açai puree in the blender.
  • Blend until thoroughly combined and smooth.
  • Pour the smoothie into 2 deep bowls.
  • Arrange the desired toppings over your smoothie bowls and serve.

NUTRITION

Calories: 187kcal | Carbohydrates: 43g | Protein: 5g | Cholesterol: 1mg |Sodium: 23mg | Potassium: 387mg | Fiber: 1g | Sugar: 34g | Vitamin A: 0.8% | Vitamin C: 7.6% | Calcium: 1% | Iron: 1.7% |

Quinoa Salad

I know, I know. You are reading this and thinking of course, another boring salad. However, this is no boring salad. This salad is packed with some of the most nutritious ingredients while still having burst of flavor, bite after bite. A healthy option for sure, with flavors that will keep your taste buds wanting more, it’s good.

Course | Lunch, Dinner, Snack

Cuisine | American 

Prep Time | 20 minutes 

Cook Time | 20 minute 

Total Time | 40 minutes 

Calories | 319kcal 

INGREDIENTS

  • 12 cups water
  • 1 1/2 cups quinoa, rinsed
  • 5 pickling cucumbers, peeled, ends trimmed, and cut into 1/4-inch cubes
  • 1 small red onion, cut into 1/4-inch cubes
  • 1 large tomato, cored, seeded, and diced
  • 1 bunch Italian parsley leaves, chopped
  • 2 bunches mint leaves, chopped
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 lemon, juiced
  • 1 1/2 teaspoons salt
  • 3/4 teaspoon freshly ground black pepper
  • 4 heads endive, trimmed and separated into individual spears
  • 1 avocado, peeled, seeded and diced, for garnish

INSTRUCTIONS

  • Bring the water to a boil in a large saucepan.
  • Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.
  • When dry, transfer the quinoa to a large bowl.
  • Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well.
  • Spoon onto endive spears, top with avocado.
  • Serve and Enjoy.

NUTRITION

Calories: 319kcal | Carbohydrate: 32g | Protein: 7g | Cholesterol: 0mg | Sodium: 467mg | Fiber: 6g | Sugar: 4g | Total Fat: 20g | Saturated Fat: 3g|

Taco Pizza

Healthy pizza? What’s this? Yeah that’s right! Here is a healthy pizza recipe that will crush your pizza cravings with Italian and Spanish flavors.

Course | Dinner

Cuisine | Italian, Spanish 

Prep Time | 30 minutes 

Cook Time | 30 minute 

Total Time | 60 minutes 

Calories | 511kcal 

INGREDIENTS

  • 1 pound 90%-lean ground beef
  • 1 (15 ounce) can pinto beans, rinsed
  • 1½ teaspoons chili powder
  • 1½ teaspoons ground cumin
  • ¼ teaspoon salt
  • ¾ cup fresh salsa or pico de gallo, divided
  • 1 pound whole-wheat pizza dough
  • 1 cup shredded Mexican-blend cheese
  • ¼ cup sour cream
  • 2 tablespoons lime juice
  • 2 cups shredded romaine lettuce
  • Fresh cilantro & sliced pickled jalapeños for garnish

INSTRUCTIONS

  • Preheat grill to medium-high.
  • Cook beef in a large nonstick skillet over medium-high heat, breaking it up with a wooden spoon, until cooked through, about 5 minutes. Stir in beans, chili powder, cumin and salt. Remove from heat and stir in ½ cup salsa (or pico de gallo). Transfer to a medium bowl.
  • Roll dough out on a lightly floured surface into a 12-inch oval.
  • Oil the grill rack. Grill the dough until puffed and lightly browned, 1 to 3 minutes. Turn it over using tongs. Spread the beef mixture on the crust and sprinkle with cheese. Grill until the cheese is melted and the crust is lightly browned on the bottom, 2 to 3 minutes more. Transfer to a cutting board.
  • Mix sour cream and lime juice. Top the pizza with lettuce, the remaining ¼ cup salsa (or pico de gallo) and the sour cream mixture. Garnish with cilantro and jalapeños, if desired.

NUTRITION

Calories: 511kcal | Carbohydrate: 48g | Protein: 33g | Cholesterol: 86mcg | Sodium: 728mg | Potassium: 548mg | Fiber: 6g | Sugar: 5g | Total Fat: 22g | Saturated Fat: 8g| Folate: 35mcg | Vitamin A: 2,206 | Vitamin C: 4mg | Calcium: 206mg | Iron: 3mg |

Double Chocolate Layer Cake

There are a lot of healthier alternatives to the standard dessert we know. Your sweet-tooth will thank you for this delicious combination of flavors.

Course | Dessert

Cuisine | Raw Vegan 

Prep Time | 30 minutes  

Total Time | 60 minutes 

Calories | 2226kcal 

INGREDIENTS

For the Cake:

  • 1 cup rolled oats
    • Use buckwheat groats, almond flour or any nuts instead of oats
  • 1 cup gooey dried figs
    • Use any other gooey dried fruit instead of figs and dates
  • 1/4 cup raisins
  • 2 tablespoons cacao powder
    • Use cocoa or carob instead of cacao.
  • 1/2 teaspoon vanilla powder
  • Water, as needed
  • A pinch of Himalayan salt

For the Frosting:

  • 1 cup gooey dates
  • 1 tablespoon cacao powder
  • Water, as needed
  • 1/8 teaspoon cinnamon powder
  • 1/8 teaspoon vanilla powder
  • 1/8 teaspoon chili powder (optional)

For the Raw Chocolate Sauce:

  • 4 tablespoons maple syrup
  • 2 tablespoons or cacao powder
  • 2 tablespoons coconut oil
  • 2 tablespoons water, as needed

For the Garnish:

  • Mint leaves

INSTRUCTIONS

To Make the cake:

  • Grind the oats into flour. Then in a food processor, blend the flour with the rest of the ingredients, adding some water if you need to, until you get a heavy dough-like mixture that holds its shape when you press it between your fingers. It should also be easy to the whole thing into roll into a giant ball.
  • Roll out flat, about 1/4-inch thick, and cut into large circles, about 4 inches across, with a cookie cutter. These will be your cake layers. Put the cake layers in the refrigerator until they have hardened up.

To Make the Frosting:

  • Blend everything until smooth and thick, adding water as needed. You want it to have the consistency of frosting.

To Assemble:

  • Frost a cake layer, then add another on top, and so on and so on until you’ve used up all your cake or all your frosting. Decorate as you like and enjoy. This would be terrific with banana nice cream.

NUTRITION

Total Calories: 2226 | Total Carbs: 397g | Total Fat: 36g | Total Protein: 26g | Total Sodium: 29g | Total Sugar: 271g |

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